Bodyweight Single-Leg Balance Stand
Improve your stability! Practice single-leg balance and build lower body strength. Simple, effective, and requires no equipment.
The Bodyweight Single-Leg Balance Stand mainly works the core and hip abductors (outer thighs), with help from the lower back. No equipment needed: it uses just your bodyweight.
Bodyweight Single-Leg Balance Stand Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Abductor (gluteus medius)
Secondary
Obliques; Lower Back (quadratus lumborum)
Bodyweight Single-Leg Balance Stand Variations and Alternatives
How to do the Bodyweight Single-Leg Balance Stand
Stand tall with your feet together and your hands resting comfortably by your sides.
Engage your core muscles and shift your weight entirely onto one supporting foot.
Slowly lift your opposite foot a few inches off the floor, keeping your knee slightly soft.
Fix your gaze on a stationary point in front of you to help maintain your balance.
Hold this upright position steadily for the desired duration while breathing smoothly.
Lower your raised foot back to the floor with control and switch sides.
Bodyweight Single-Leg Balance Stand FAQs
What muscles does the Bodyweight Single-Leg Balance Stand work?
The Bodyweight Single-Leg Balance Stand mainly works the core and hip abductors (outer thighs), with help from the lower back. The main muscles are the rectus abdominis and gluteus medius.
What equipment do you need for the Bodyweight Single-Leg Balance Stand?
None. The Bodyweight Single-Leg Balance Stand is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Single-Leg Balance Stand go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Single-Leg Balance Stand variations and alternatives?
Similar exercises include the Balance-Board Standing Stretch, Balance-Board, Bodyweight Single-Leg Deadlift and Single-Leg Dynamic Stand.
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